SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week COMPLETE
Phase 3 (Clusters) Week 1/4
Phase 4 (Testing)
SWOD:
Every 90 Seconds x 8 Sets:
Slow Motion Power Clean + Clean
*the clean can be power or squat
WOD
All for time:
15-12-9
Hang Power Cleans (~50% of 1RM)
Lateral Burpees over the Bar
Rest at most 5 Min
500m Row Sprint
Rest at most 5 Min
12-9-6
Hang Power Cleans
Lateral Burpees over the Bar